Kettlebell Bottoms Up Clean From The Hang Position

bicepsupper armskettlebell

Learn how to do the Kettlebell Bottoms Up Clean From The Hang Position with proper form and technique. This kettlebell exercise primarily targets your Biceps, with secondary emphasis on Forearms, Shoulders.

Kettlebell Bottoms Up Clean From The Hang Position exercise demonstration showing proper form

How to Do the Kettlebell Bottoms Up Clean From The Hang Position

Follow these steps to perform the Kettlebell Bottoms Up Clean From The Hang Position with correct form:

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. 3Allow the kettlebell to hang down between your legs, with your arm fully extended.
  4. 4In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
  5. 5As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
  6. 6Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
  7. 7Lower the kettlebell back down to the starting position by reversing the movement.
  8. 8Repeat for the desired number of repetitions, then switch sides.

Kettlebell Bottoms Up Clean From The Hang Position Muscles Worked

Primary

biceps

Secondary

forearmsshoulders

Exercise Details

Equipment
kettlebell
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Kettlebell Bottoms Up Clean From The Hang Position?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Kettlebell Bottoms Up Clean From The Hang Position work?

The Kettlebell Bottoms Up Clean From The Hang Position primarily targets your Biceps. Secondary muscles worked include Forearms, Shoulders. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Kettlebell Bottoms Up Clean From The Hang Position?

The Kettlebell Bottoms Up Clean From The Hang Position requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Kettlebell Bottoms Up Clean From The Hang Position with proper form?

Start by Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. Allow the kettlebell to hang down between your legs, with your arm fully extended. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Kettlebell Bottoms Up Clean From The Hang Position?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

What are the best sets and reps for the Kettlebell Bottoms Up Clean From The Hang Position?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Kettlebell Bottoms Up Clean From The Hang Position best for?

The Kettlebell Bottoms Up Clean From The Hang Position fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.

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